Wednesday, April 15, 2015

Perdido Bay CrossFit – CrossFit

Daily Warm-up 4 (No Measure)

Airdyne 3 minutes

Dynamic Stretching:

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Skill Work

Handstands

2 x 10 hip extensions

Free Standing Handstands (10 minutes practice)

Metcon (AMRAP – Rounds and Reps)

AMRAP for 16 minutes

5 Burpees

10 Weighted box steps 45/25

15 T2B